attacking my weight loss

[rexman2k]

Alright well here is the deal:

2 years ago I realized just how fat I'd become when I stepped on a scale and it read 275. Being 6'2 that came as quite a shocker. I cleaned up what I eat, I worked out, adopted 2 new loves in running and basketball and worked for many months to lose 100 or so pounds to go down to 175. I can't tell you how great a feeling it is to be able to run 6 miles then go play some basketball.

So everything was going my way and I went off to school. I continued to maintain my weight and was extremely active. However the longer I maintained my weight, the worse my diet got. I am convinced I'm just a fat guy with determination to eat right when I really have to, and the intensity to workout like a fiend. I run 3 miles a day and also do muscular workouts and the like.

My problem is this: I have fallen into a set where I eat because I'm bored, or I binge on all the wrong stuff. My body actually prefers a chicken breast to cookies, but the cookies are just so easy to munch on.

Right now I'm about 185 and a lot more muscular then my low weight, but my percentage bodyfat is creeping back up. My dilemna is this: How can I adopt an eating style to support the body I've developed. I burn over 2500 calories a day, but get so hungry (or at times, so bored) that I will go through a box of wheat thins.

I'm 19 years old, 6'2", getting higher in the bodyfat but still very healthy, and just want to climb that last peak to get the sixpack and the like.

What tricks can I use to eat to live, not live to eat?

-Rex (PS I've read here a lot and know you guys know your stuff, just want honest opinions, I'm not trying to craft myself into a bodybuilder, just want to live a healthy lifestyle (with a sixpack of course )

 

[rexman2k]

A few more pieces of info:

I eat all to often because my office is RIGHT next to the kitchen. I normally snack on carbs like cereal, bread, goldfish, or wheat thins (mortal sins around here) but always eat very clean at meals (high protein, low carb, lower fat). My workout regiment is pretty much running 6 or so days a week with bball and weights at least 2 if not 3 times a week. I have energy for it so I do it!

2 other quick questions: Is my skippy good peanut butter, and is quaker instant oatmeal (apple vareity) a good oatmeal?

 

[Mr.X]

I would like to praise you for getting back into dieting and working on the body you want.

In turn, I would suggest you look at doing a CKD (cyclical ketogenic diet) where you do 5 days of low-carbs/2days carb-up (refeed). The Ketogenic state alows you to use ketones for which - ketones are muscle sparting - and, in turn, you are able to achieve maximal fat-loss w/ minimal muscle loss, and during the weekend you can have the carbs you want.

read my CKD MANUAL

Mr.X

 

[Mr.X]

2 other quick questions: Is my skippy good peanut butter, and is quaker instant oatmeal (apple vareity) a good oatmeal?
drop the fruits from your diet - fructose is 4x more likely to be stored in the liver, and become fat....but oatmeal and peanut butter is fine; depending on your diet

Mr.X

 

[rexman2k]

Alright I'm convinced you live here Mr.X

I appreciate the advice but I think that something that I'll be able to maintain for a long time might work better than ckd. Some solution to the root of the problem, the binge and overeating while bored or hungry. Thanks so much for the input though, I'll look into it more.

-Rex

 

[Mr.X]

Alright I'm convinced you live here Mr.X

I appreciate the advice but I think that something that I'll be able to maintain for a long time might work better than ckd. Some solution to the root of the problem, the binge and overeating while bored or hungry. Thanks so much for the input though, I'll look into it more.

-Rex

I do live here because I love to help everyone here and anywhere I go, diet help is my thing .

How about we try a 40%protein/30%carbs/30%fat (balanced).
Weight x 12

In your case: that's 2220 cal per day (185x12)
220g protein per day
166g carbs per day
75g fat per day

if you shoot for 6 meals per day - per meal:
36g protein/27g carbs/13g fat

Example of a meal:
1/4 cup oatmeal
1 whole chicken breast (medium) -no skin
1 tbsp. flaxseed oil

Mr.X

 

[rexman2k]

That sounds like an excellent idea and I plan on beginning starting... now 36 seems like a lot of protein per meal, specially at breakfast (since I've grown so accustomed to eating a bowl of oatmeal and that's it) but I'll give it a shot. Am I going to lose anything at this rate?

By the way, my goals are to be able to continue to exercise like I do because I love it, to be about 170-175 lbs, very low bodyfat (so as to get the six pack) and just be healthy and content.

-Rex (PS, Vote X for president)

 

[Mr.X]

That sounds like an excellent idea and I plan on beginning starting... now 36 seems like a lot of protein per meal, specially at breakfast (since I've grown so accustomed to eating a bowl of oatmeal and that's it) but I'll give it a shot. Am I going to lose anything at this rate?

By the way, my goals are to be able to continue to exercise like I do because I love it, to be about 170-175 lbs, very low bodyfat (so as to get the six pack) and just be healthy and content.

-Rex (PS, Vote X for president)

If you do this diet correctly and incorporate a refeed (carb-up) once a week, you should get some good results.

Refeed: weight x 15
60%carbs/30%protein/10%fat

2775cal per refeed
400g carbs per refeed
200g protein
31g fat

6 meals, per meal: 66g carbs/33g protein/5g fat

This is only once a week....after reading my CKD manual, you can see it's the same concept with first 3 meals high-gi, last 3 meals low-gi carbs.

Mr.X